thanks mate, I appreciate it.

you want pointers, you got it

I found the best thing to improve my performance (apart from loosing tons of weight lol) was the ride to work and back. Its a short commute of about 20 mins, but i would sprint it as fast as i could and try and top my time every day and get it better.
It wasnt the legnth that gave me speed but the fact that i did it every day and as hard as i could, i went for longer slower rides on the weekends. Within a month i was faster and stronger than most of the guys i rode with and kicking their asses.
Distance is a good thing to do on the weekends when you have a few hours, but if you can even do a wind trainer or spin class every day it does wonders for the overall fitness and muscle tone!

As for bunch riding, much as its a hard thing to learn, and so tempting to overtake people because you feel good, stick behind people who can pull you along. you save 30% of effort by just sitting behind somebody and can go faster and longer in a pack behind somebody else than you can in the front. Get a good group going on and take turns being at the front for a couple of minutes each. Keep a watch on your speed and try to maintain the pack at the constant speed. You will get tired when you are in the front but once you drop back into the pack you soon get your recovery going on.

If you dont feel comfy being to close behind somebody go slightly to one side of them but still close behind them. do not let your wheels overlap though in case they suddenly turn left or right for a pothole though!
If the group gets too big and you feel crowded feel free to move out carefully letting everyone know you want to move out or drop back.

excellent pointers ty. Our group has a pre-set leader so that will not be an issue, so I will just try to hang with the pack and learn as I go. Thanks Wishes. I am sure as I do more group rides I will understand the process better, so is it time to shave my legs, lol.

Okay gang I will post my food / exercise routine tomorrow, long day ahead and an important meeting with the regional manager, wish me luck woot.


Thanks again,

Kevin

Hi gang,

Today was a really long and rewarding day,more or less asked if I wanted a promotion and was given a raise. A very good combo. Not going to list the diet today as I didn't eat as much as I should have, really long day at work and just didn't get time to eat what I shoud have today. I will do a better job tomorrow. I am planning, weather permitting, to go on a group bike ride tomorrow, but we have had some rough weather lately and looks as though the next five days aren't looking much better. Worst case scenerio, we go another day. So a very good day, not too much in regards to diet and exercise, just work and personal rewards.

I hope everyone is doing well. I wouldn't be surprised if I don't lose another pound in the very near future. Workouts are going very well, but at this point and the spring showers, I sense alot of indoor exercise for me, damn you spring time, where is our usual early summer.

Kevin

Well my plan was to sit and type out my daily caloric intake and blah blah. But I was invited out, so that on a Friday is more important, no offense. I did get my workout in as I had the day off, and my routine is going really well. So more or less touching base. Hope everyone has a great weekend.

Kevin

Hi all,

Just thought I would touch base. I am off to work, so not alot to share about the weekend, it was good. Everything is on par, and things are going really good. I guess that gets old, saying everything is good. But isn't that a good problem to have?lol

Again off to work so just wanted to touch base. Have a great day gang and enjoy life to the fullest.

Kevin

When saying that everything is good becomes par, then things are really good. That is achieving your goal. Congratulations

I had a really good day today. Work went well, long but well. The weather here has been pretty ugly, rain, rain and more rain. I am hoping sooner rather than later we are going to be able to ride our bikes more. I did snack on some ice cream, just a small portion, but I didn't eat enough during the day, so I am still well in my safe range for calories. Other than that things are really good, got the kids all together and just going to enjoy my time with them.

take care gang.......

Well I toof a break from the forum for a few days. I get over things pretty quick and met someone at the lake the other day, and it has been nothing but bliss. But with all things gonna be somewhat guarded and just go with the flow.

Oh I lost another pound. It is nice out so trying to see if I can get anyone out for a bike ride, or perhaps just go out on my own. I usually don't have a Thurssday off so would like to get out and enjoy the day. Diet is going well, but noticed I have been really wanting seconds lately. Which I am really trying to watch, perhaps I am not eating enough during the day. I have been slacking in the counting catagory, because I usually have the same mumbo-jumbo during the weekend and the calories are pretty consistant. Indoor and outdoor biking are going well, we are having a really cool (weather wise) summer to this point. But in reality they are perfect days to me, not too cold and not too hot. Mid to upper 70's and lower humidity. Perfect weather to enjoy the outdoors and pool.

I need to get my ticker corrected, but sometimes my weight likes to hop around so gonna wait a bit, hate to keep changing it, lol. I decided for the first time to start doing measurements and see where things are going, I know most of the changes have been made, and I won't see a real difference but it will also give me warning signs if I am starting to gain in the wrong areas as well.

Hope everyone is doing well, and meeting thier own goals.

Kevin

Just wanted to say life is really funny sometimes. It really is true, you get lemons, make lemonade. Things are going really well lately, not just in my diet and exercise, but in everything I have on my plate. Which isn't anything bad, so that is good. Maybe it is the gorgeous weather, maybe the new love interest, maybe just everything combined, but I really just don't have anything to complain about, even work is going well. I hope everyone is having as good of luck and aura, as I have been having lately. I just felt like hoping on and sharing my joy as I haven't been on in a while, been pretty busy with fun things. Take care everyone.

Hey, Kevin. Glad to hear that everything is going well. I've been biking quite a bit lately and really improving my time and skill. I have found that my weight losses have diminished even though my workouts have become longer and more intense. I've changed it up quit a bit, and I'm back losing, but I'm riding tomorrow. It's a new trail that is more advanced, but I'm pretty confident that I'll get through it.

Wow, hey everyone. Been out of the loop for awhile sorry trops, just got side tracked a bit. Everything is going really well. I guess when things start to go well, you lose track of the ones that got and supported us on the journey. The diet and workout routine are going great. Getting outdoors more and getting a sexy tan, lol. Not alot to share to be honest, just doing my thing, maintaining, reached a new low. Funny thing is I was at a standstill on the scale for quite some time, so I decided I keep cutting calories, so went the other way and started eating more. And yes I am losing weight again. I guess perhaps my body just got sick of all the goodies all of the time and adding alittle of this and that, has got me back in the losing trend. I guess we all have to learn the funny way, thank you Taco Bell. It all started with a simple stop to a local fast food visit with the kids, been a couple of years, yes years since I got some greasy to go food, and the rest is history. Now I am not saying I am pigging out by any means, but adding in moderation the things we miss, has actually kick started something in my body... And yes I am still counting calories and still in training for the bike races at the end of August. I will keep you posted as things progress. I hope everyone is doing well in meeting thier goals and most important enjoying life.....Have a great weekend.

Kevin

Hey, Kevin. Glad to see that everything is still going well. Eating things in moderation is a skill that will help make this a life long change. I'm still working on that one myself, but I'll get there.

What's the bike race in August? Long ones?

wow, time really flies over the summer months. I haven't been on the sight or written in a long time but wanted to let you all know I am still fighting the good fight, putting alot of miles on the not so new anymore bike and getting closer and closer to my goals. Just did a 67 mile tour last weekend, it was great, just really like the whole biking community ( a bunch of swell peeps.)
Hope everyone is doing well and reaching thier own goals and enjoying the summer. Take care everyone and I hope all is well.


Kevin

yay good to hear from you again

Im glad your summer is going fast, the sooner its over teh sooner we get it! Really cold over here so i havent been on a bike in weeks! (though thats also partially because im moving house)